Nutrient Comparison: Red Kidney Beans VS Boiled Swiss Chard per 5 oz
Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Boiled Swiss Chard:
- 5 ounces of Red Kidney Beans have 17.9 times more Vitamin B1, 2.5 times more Vitamin B2, 5.9 times more Vitamin B3, 4.8 times more Vitamin B5, 4.7 times more Vitamin B6 and 43.8 times more Vitamin B9 than Boiled Swiss Chard.
- While 5 oz of Boiled and Drained Swiss Chard contain more Vitamin A, 4 times more Vitamin C, 9 times more Vitamin E and 58.4 times more Vitamin K than Raw Red Kidney Beans.
- 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
- Both Raw Red Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Red Kidney Beans vs Boiled Swiss Chard:
- 5 ounces of Red Kidney Beans have 1.4 times more Calcium, 4.3 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 12.3 times more Phosphorus, 2.5 times more Potassium, 3.6 times more Selenium and 8.5 times more Zinc than Boiled Swiss Chard.
- While 5 oz of Boiled and Drained Swiss Chard contain 14.9 times more Sodium and 7.9 times more Water than Raw Red Kidney Beans.
- 5 ounces of Boiled Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Red Kidney Beans have 16.9 times more Energy, 119.3 times more Omega 3, 14.8 times more Carbohydrate, 1.9 times more Sugars, 7.2 times more Fiber and 12 times more Protein than Boiled Swiss Chard.
- 5 ounces of Boiled Swiss Chard provide inadequate amounts of Energy and Omega 3
- Both Raw Red Kidney Beans as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 6 in five ounces.